15 min to find a 1rm clean and jerk WOD Competitor 20 min amrap 400m run 3 hang squat clean 225/155 30/26 cal bike or row 9 strict pull-ups + 9 knees to elbow Fitness 20 min amrap 400m run 3 hang squat clean 165/115 30/26 cal bike or row 9...
Find a 1rm snatch for the day WOD 3-6-9-12-15-18-21-24-27 Box jumps 24/20 KB swings *at the top of each minute complete 5 pushups Competitor 70/53 Fitness 53/35 Lifestyle step ups, 35/26 – complete the reps with no pushups at the top of the...
Back Squat Find a 1 rm WOD Competitor 12 min EMOM Min 1: 21/17 cal row or bike Min 2: 15 front squats 115/75 Min 3: 9 bar muscle ups Fitness – max effort in each minute, trade chest to bars for muscle ups Lifestyle – max effort in...
3:00 minutes Partner A- cal bike or row Partner B- no push-up burpee 3:00 minutes Partner B- cal bike or row Partner A- no push-up burpee 1 minute rest 2:00 minutes Partner A- cal bike or row Partner B- no push-up burpee 2:00 minutes Partner B...
Get signed up for the Open! games.CrossFit.com Bench press 5 @ 75% 3 @ 85% 1+ @ 95% Take 90 % of your 1rm then add 20 pounds, then take 75,85,95% WOD Open workout 22.1 15 min AMRAP 3 wall walks 12 db snatches 50/35 15 box jump overs 24/20
Clean pull + hang clean + split jerk 1-1-1-1-1 WOD 11 min amrap 4 TGU’s 50’ right arm overhead carry 50’ left arm overhead carry 50’ right arm farmer carry 50’ left arm farmer carry Competitor/ fitness 53/35 Lifestyle 35/26 or less
Snatch pull + hang snatch + OHS 1-1-1-1-1 WOD Competitor/fitness 2 rounds 5 min AMRAP Constant movement with a 75/55 barbell. You can choose any movement, any variation but the bar can not rest on the floor, hang, shoulders, or overhead for more...
Strength/warmup Build up to the weight you are going to use for the 3 deadlift reps in the WOD WOD Competitor 2 rounds 20 box jumps 24/20 3 deadlifts 335/245 50 walking lunge steps 3 Deadlifts 335/245 30 toes to bar 3 deadlifts 335/245 40 pushups...
Back Squat 5 @ 75% 3 @ 85% 1+ @ 95% Take 90 % of your 1rm then add 20 pounds, then take 75,85,95% WOD 9 min AMRAP 6 clean and jerks 3 front squats 100m run Comp 185/125 Fitness 135/95 Lifestyle 95/65
As a team of 2 complete the following -100 push presses 115/75 -100 kb swings 70/53 One person works at a time, each time someone drops the weight, complete a 15 cal bike or a 20 cal row. The weight can not be passed from one person to another...
